Exercises to help heal Plantar Fasciitis

“With the start of the new year, fitness resolutions are on everyone’s mind. Couch potatoes and exercise enthusiasts have started new physical activities and routines, runners have upped their mileage and weekend warriors are working hard to advance quickly in their chosen sport or activity-all trying to achieve the goal of leading a healthier lifestyle.

Advancing too quickly in physical activity can lead to an increase in heel pain-commonly known as Plantar Fasciitis. Faulty foot mechanics or improper shoes can also contribute to this condition. Other possible causes include: obesity, age, family tendency, and disease (arthritis and diabetes).

The Plantar Fascia is a shock absorbing tissue that expands when you walk, run, or exercise. Continuous tension on the fascia can cause irritation or inflammation. The pain associated with Plantar Fasciitis is generally located on the bottom of the heel. The first steps out of bed in the morning are often the most painful.
Irritation of the Plantar Fascia is treated with rest, ice, stretching and strengthening, correction of faulty footwear, and proper foot mechanics. Several stretches/strengthening exercises that have helped our clients get “back on their feet” are: The Plantar Fascia Stretch-standing with the ball of foot on stair, reach for the bottom step with heel until a stretch is felt through the arch of the foot. Hold for 30 seconds. Repeat 3 times, 3 times per day.
Single Leg Toe Curling-With foot resting on a towel, slowly bunch towel up as you curl toes. Repeat 3-5 times, 2 times per day.
Lacrosse Ball Massage-while sitting in a chair, roll lacrosse ball under your foot to massage the painful area. Perform for 1 minute, 3 times per day.

Increasing activity levels can be done safely and strategically to avoid overuse injuries. Always check for proper footwear, consider cross training (alternate between running, walking, biking, and swimming) on your exercise days, rest, and diet all aid in injury prevention and rehabilitation. So get out there and get your HEALTHY FEET MOVING!”

Winfield Encore Athlete of the Month, Blake Holsonback.

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Congratulations to the Winfield Encore Athlete of the Month, Blake Holsonback! Blake is a junior athlete at Winfield City High School. He has been a member of the Pirates Varsity Football team for 3 years and wears jersey number 78. After graduation, Blake plans to attend the University of Alabama and study medicine. He is the son of Karen and Michael Markham.

Keep up the good work, Blake!

Tuscan Avenue Encore Athlete of the Month, Ariel Jones.

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Congratulations to the Tuscan Avenue Encore Athlete of the Month, Ariel Jones! Ariel is a Freshman at William Carey University in Mississippi. She has been a member of the Lady Crusaders Cross Country and Track teams for a year now. Ariel has also been awarded the Runner of the week award. She has a 3.0 GPA and is majoring in nursing.

She is the daughter of Duane and Louise Jones.

Hayden Encore Athletes of the Month, Chloe Moseley and Dustin Wood.

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Congratulations to the Hayden Encore Athletes of the Month, Chloe Moseley and Dustin Wood! Chloe and Dustin are athletes from Corner High School in Dora, Alabama.

Chloe Moseley is a Junior athlete who runs Indoor and Outdoor Track for the Lady Yellow Jackets. She has been on the varsity team for 2 years now and hopes to run track on the college level after she graduates. Chloe has a 3.8 GPA and plans to major in dentistry. She is the daughter of Niki and Chuck Hollis.

Dustin Wood is a multi-sport Senior athlete on the Yellow Jackets Wrestling and Football teams. He has played varsity for 4 years now and wears jersey number 27. He has won the the Lunch Box player of the Week, 4th at County, and has been the wrestling team captain for 3 years. After high school, Dustin plans to attend Troy University and study nursing. He is the son of Sandi and Chris Moore, and Davis Wood.

Decatur Encore Athlete of the Month, Parker Sparkman.

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Congratulations to the Decatur Encore Athlete of the Month, Parker Sparkman! Parker is a Senior, multi-sport athlete from Decatur Heritage Christian Academy. He has been on the Varsity Eagles Football, Baseball, and Track teams for 5 years now and wears jersey number 73 and 19. His awards consist of the 2014 and 2015 All-Area Team (OL and MLB). Parker has a 3.0 GPA and plans to attend college to major in Business/Accounting and play on the football or Track and Field team. He is the son of Jerry and Heather Sparkman.

Keep up the good work, Parker! Good luck this Baseball and Track season!

Centreville Encore Athlete of the Month, Jaden Marchant.

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Congratulations to Centreville Encore Athlete of the Month, Jaden Marchant! Jordan is a sophomore athlete at West Blocton High School. He has played on the Varsity Football team for 2 years now and wears jersey number 61. After he graduates high school, he plans to attend the University of Alabama to major in Civil Engineering. Jaden is the son of Michael and Carol Marchant.

Keep up the good work, Jaden!

East Central Athlete of the Month, Dexter Simmons.

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Congratulations to the East Central Athlete of the Month, Dexter Simmons! Dexter is a Senior at East Central high School in Mississippi. He is a multi-sport athlete who has played Varsity Football, Basketball, and Track for 3 years. He wears the jersey numbers 16 and 20. Dexter has a 4.0 GPA and plans to attend college to major in accounting, and minor in mathematics and coaching. He is the son of Stacy and Deidra Simmons.

Keep up the good work, Dexter!

 

Hamilton Encore Athlete of the Month, Taten Palmer.

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Congratulations to the Hamilton Encore Athlete of the Month, Taten Palmer! Taten is a Junior, multi-sport athlete at Hamilton High School. He plays Basketball and Football for the Bulldogs and wears the jersey numbers 12 and 15. Taten has played varsity sports for 4 years now and has received the 2015 Defensive Player of the Week Award, the 2015 Iron Man Award, and the 2014 All County Basketball Award. He plans to attend Bevill State after graduation and later, transfer to a 4 year college to major in Engineering and Construction. Taten is the son of Jeff and Rolna Palmer.

Keep up the good work Taten!

From Feeding Tube to Eating by Mouth: Mr. Lee’s Amazing Success Story

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Speech Therapy at Ocean Springs Neuroscience Center for Dysphagia Treatment

Therapist: Stephanie Stensland MS, CCC-SLP

From Feeding Tube to Eating by Mouth

Mr. Lee’s Success Story:

After jaw reconstruction in July of 2015, Mr. Lee experienced a paralyzed vocal fold and an immobile epiglottis, causing him to aspirate and need a PEG feeding tube for 100% of his nutrition. He was no longer able to eat or drink anything by mouth. He started outpatient therapy October 1, 2015, at the Neuroscience Center to regain his swallow. Mr. Lee went in for another swallow study soon after beginning outpatient therapy and although his epiglottis had begun to partially move, he was still at high risk for aspiration. He was given home swallowing exercises that he did several times a day and began small trials of water using the Frazier Free Water Protocol. As his swallow reflex became faster and he began to demonstrate better hyolaryngeal excursion, we advanced his intake to purees such as pudding with strict swallowing strategies.

Mr. Lee utilized a multi-step strategy to reduce his risk of aspiration which involved using 1) a left head turn to close off the paralyzed vocal fold, 2) a breath hold to help adduct his working vocal fold, 3) a very small bite of a pureed consistency, 4) use a quick and effortful swallow followed by an immediate cough and 5) another swallow and cough. It was a lot of steps, but it allowed him to eat something by mouth. Over the next several weeks Mr. Lee regained strength and his swallow function through continuous exercises, use of neuromuscular electrical stimulation, manual therapy and therapeutic trials of purees and soft solids. Mr. Lee eventually began eating soft whole food and thin liquids with fewer swallowing strategies as he gained strength and function. Around mid-November, we eliminated swallowing strategies and allowed soft solids and thin liquids at home with use of aspiration precautions. Towards the end of November, he was able to meet nearly all nutritional needs by mouth. Once he was able to demonstrate a nutritive swallow without reports of pharyngeal residue, we began addressing his trismus (incomplete jaw opening) with the use of an OraStretch device.

His hours of home exercises and therapy paid off when he returned to Ochsner on January 18, 2016 to have his PEG tube removed! We are proud to report that Mr. Lee is now discharged from speech therapy and is enjoying meals with his family and friends at home and in restaurants.

Mr. Lee’s perspective:

What was eye opening to you about your experience with head and neck cancer and swallowing disorders?

“I was surprised at how long it took to get it all back. I thought I would be swallowing normally a month after my surgery in July of 2015 and that was not the case.”

What do you think helped you the most throughout your journey from being NPO to eating again?

“A combination of sound instruction and recommendations from great doctors, home health therapy, outpatient therapy and family encouragement.”

What would you consider your turning point?

“When I was able to eat Thanksgiving food with my family…in fact I ate three quarters of a pecan pie the week of Thanksgiving. Also, when I took my first bite of a steak. It was great!”